how to lose weight and get in shape effortlessly

Novem­ber 19, 2020, 09:37

If you want to keep your mus­cles in good shape and burn calo­ries, you can any­time and any­where. Fit­ness at home and at work will help you lose weight effort­less­ly.

fitness at home - photo


To lose weight with­out effort, doing ordi­nary dai­ly activ­i­ties, you need to con­scious­ly con­nect mus­cles to the process every time. At first, you will have to con­trol your­self so as not to for­get about invis­i­ble gym­nas­tics, but if you do not sim­u­late, then over time you will bring the per­for­mance of exer­cis­es invis­i­ble to the oth­er eye to automa­tism. The reward for the work is har­mo­ny, smart­ness, a feel­ing of light­ness. Just don’t count on a quick result. You will see the first changes after 2–3 months, not ear­li­er.

Fitness while cleaning

Putting things in order in the house, you simul­ta­ne­ous­ly strength­en the mus­cles of the arms, legs, back, but­tocks. And if, for exam­ple, you put weights on your legs and arms, the effect will be even more notice­able. If you are in good phys­i­cal shape, vac­u­um and mop the floor at a fast pace. Such an invis­i­ble fit­ness at home will help you quick­ly lose weight and get in good shape.

Gymnastics in the bathroom

bath fitness


When tak­ing a bath, hold the wash­cloth between the soles of your feet, firm­ly grasp the edges of the tub with your hands. Raise your legs as slow­ly and as high as you can. Lock your legs in the high­est posi­tion for 3–5 sec­onds, and then relax and slow­ly low­er. Repeat at least 10 times. (Strength­ens the abdom­i­nal mus­cles, upper and back thighs, and but­tocks.)

Exercises in transport

When trav­el­ing on pub­lic trans­port or wait­ing for it at a bus stop, rise on your toes so that the heels are 1–2 cm off the floor (ground), then drop sharply. The pace is fast. You need to repeat 30 times. Take a break and repeat again. (If you per­form this exer­cise from time to time dur­ing the day, it will not only improve your fig­ure, but also strength­en the car­dio­vas­cu­lar sys­tem and even pre­vent the devel­op­ment of throm­bophlebitis!)

Climbing up the stairs

gymnastics at home - photo


Start by climb­ing 2–3 flights dai­ly at a mod­er­ate pace. After a while, the pace and num­ber of spans can be increased. Climb the steps on your toes and in no case hold on to the rail­ing. So you will strength­en the calf mus­cles, thighs and but­tocks. Devel­ops sta­mi­na, strength­ens the heart mus­cle and helps to lose weight with­out effort.

Fitness in the office

fitness in the office - photo


  • Straight­en up, sit­ting on a chair, take your shoul­ders back, bring your shoul­der blades togeth­er, strain­ing your back mus­cles. Hold this posi­tion for 5 sec­onds, then relax com­plete­ly. Repeat 3–5 times.
  • Sit­ting on a chair, squeeze the gluteal mus­cles. Fix the posi­tion for 4–6 sec­onds, then com­plete­ly relax. Repeat 6–8 times.
  • Put your hands on the table­top and press hard. Hold the posi­tion for 7–10 sec­onds, then com­plete­ly relax. Repeat 3–5 times.

when you go

You take a step with your right foot — strain your right but­tock, respec­tive­ly, when you take a step with your left foot, squeeze your left but­tock, and at this moment relax your right. You do the exer­cise for 30 steps and you rest for 30 steps. Such fit­ness will help you lose weight with­out effort.

By the way, if you get to work by trans­port, always walk one stop — it helps to be in good shape, pro­motes weight loss, strength­ens the immune sys­tem and cheers up!

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